Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
Tag - Lower Back Pain
This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Rest and recovery is non-negotiable in the pursuit of peak performance. “A hard physical challenge must be met with an equally intense recovery."
This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.
This 30-minute lower back pain video is a short version of the 1-hour sequence. We open up the hips and hamstrings and strengthen the core.
This hips and hamstrings sequence is great to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
This Rest Day sequence focuses on increasing mobility in the spine and upper body, stretching the calves and hamstrings and opening up the hips.
This 15-minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
Achy Body is a gentle sequence that you can do if you're feeling sore from over-training, working hard or exhausting travel commitments.
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension throughout your body to alleviate areas of pain.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a sequence that blends strength and flexibility. Keep your core engaged.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It's one of my favourites to practice after your workout.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
In this upper body strength workout, we work the wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.
This Lower Body Strength routine is designed to strengthen the feet, ankles, legs, knees, hips and glutes. It's great for alleviating knee pain.
Core endurance maximises power, speed and body control and protects you from lower back pain. Try not to come out of the poses early.
In this Flexibility Flow, we move through the classic yoga sequences—Sun Salutation A, Lunge Salute and Sun Salutation B.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
If tight hips are an issue for you, cycle through multiple different hip-opening sequences so that you don't get stuck in repeating patterns.
In yoga, forward bends are how we stretch the ankles, calves and hamstrings but please take care to modify if you have lower back issues.
In this intermediate hip-opening yoga sequence, we flow through some deeper hip openers, including Lizard, Half Frog and Reclining Butterfly.
In this routine, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyasa yoga classes.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Hip Openers 1 stretches the hips from every angle. Legendary PT Kelly Starrett advises athletes to "Spend as much time in a lunge as you can."
This pain-relieving, Flexibility sequence combines standing, seated and reclining twists. Move slowly and mindfully through the poses.
In this beginner yoga sequence, we increase flexibility in muscles throughout the body and get to know some of the basic yoga poses.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
Hip Flexors Stretch combines dynamic and static stretches to release the psoas, loosen up the hips and alleviate lower back pain.
Total Relaxation is where it's at if you're feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
Supple Back is focussed primarily on mobilising the spine. It's a relaxing sequence that you can practice towards the end of the day.
This sequence is designed to release tightness, increase mobility throughout your body and relieve lingering aches and pains, naturally.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
Relax The Hips is designed to loosen up the hips and stretch the calves and hamstrings. It's a great one to do after a workout to release tension.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
In this Hip Stability sequence, notice how challenging your balance builds stability in the hips and core. This can help to prevent lower back pain.
In this sequence, with play around with shifting your centre of gravity in poses that challenge and enhance your balance and coordination skills.
Bird Dog strengthens and stabilises the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Bridge improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and back pain.
Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.
Child is the ultimate restorative pose. It's great to practice at the start of your session to bring you into your body and quiet your mind.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and improves posture.
Dead Pigeon or Figure Four stretches the glutes, TFL, piriformis and external hip rotators and can help to alleviate lower back pain.
Downward Dog is one of the quintessential yoga pose. It stretches the calves and hamstrings, lengthens the spine and strengthens the body.
Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and can help to alleviate lower back pain.
Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, quiets the mind and can help to alleviate lower back pain.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.
Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Low Lunge is crucial for athletes, to stretch the hip flexors and act as a postural counterpose. Practice this pose after every workout.
Pigeon pose is a key hip opener for athletes that stretches the hip flexors, TFL and glutes and can help to alleviate lower back pain.
Plank strengthens the abs, obliques, lower back and shoulders and is a key pose for alleviating lower back pain and improving posture.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
Reclining Butterfly is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Side Lunge is a great pose for athletes to stretch the groin, calves and hamstrings, loosen up the hips and increase foot and ankle mobility.
Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Thread-The-Needle pose is a warm-up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and stretch the hip flexors—especially after a workout.
Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.